Strength/Skill Work: Thrusters
WOD
7 rounds of
7 ring dips
7 [...]
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Happy Birthday Daniel and congrats on all the progress you've made in 8 months! Strength/Skill Work: Power Snatch WOD “Daniel” 50 pull-ups 400m run 21 thrusters (95lbs) 800m run 21 thrusters (95lbs) 400m run 50 pull-ups For time. “Daniel” is a CrossFit Hero WOD in dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Iraq June 8th, 2006. Today is Daniel Smith’s birthday and [...] Strength/Skill Work: Front squat WOD Complete 5 rounds of the following: 21 deadlifts 7 thrusters For time. The same bar will be used for the entire work-out. You can use 60% of today’s max front squat weight or 65% of your max thruster weight (Please use the lighter of these two numbers). Not to exceed 135/95lbs. Always see a coach if you [...] Strength/Skill Work Push Press: Find your 5,3, or 1 rep max depending on what you last completed. If you last found your 1 rep max, find a new 5 rep max. WOD Max rep thrusters for 90 seconds 60 seconds rest Max rep pull-ups for 90 seconds 60 seconds rest Max rep thrusters for 60 seconds 60 seconds rest Max rep pull-ups for 60 [...]
CrossFit Strength/Skill Work Overhead squat: Find your 5,3, or 1 rep max depending on what you last completed. First time? Find a 5 rep max. If you last found your 1 rep max, find a new 5 rep max. WOD With a continuously running clock do one Power Clean and Jerk the first minute, Power Clean and Jerks the [...]
Strength/Skill Work: Burgener Clean Progression WOD: Men’s weight is prescribed at 95lbs. Women’s suggested weight tops out [...] Strength/Skill Work:Kipping pullup or muscle-up practice WOD: “Fran” 21-15-9 Thrusters (M-95lbs, W-65lbs) Pullups For time. ——————————————————————————————————————————————————————————————– ICE Training Strength/Skill Work: Single support deadlift: find a weight at which 5 reps can be completed on both legs. Note: You may NOT touch the ground with the unsupporting leg until after the fifth rep is completed with the bar on the ground. WOD: 21-15-9 Thrusters (M-95lbs, W-65lbs) Chest-to-bar [...] |
 
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